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4 Tips for Having Your Best Run Ever

Running is one of best forms of exercise, and a myriad of studies have found that it helps to lower your risk of cancer and heart disease and can help to keep depression and anxiety in check. During marathon season many of us decide that it's a good time to start running. Whether you are training for fun, a 5k, or the whole 26 miles, the following tips will help you enjoy the experience:

Tools To find the right pair of sneakers, try on different styles and types. "Go to a store that specializes in running shoes because their employees tend to be experienced runners," says John Platero director of the National Council of Certified Personal Trainers. You can also go to brooksrunning.com and be guided to finding your perfect pair. If all else fails, invest $50 and get Crocs Retro sneakers—they are good for a beginner.

Nutrition We've all heard of marathoners carb loading for a race—but that isn't necessary, says Leanne Shear of LOLE and cofounder of Uplift, a women-only fitness studio in NYC: "It has been proven somewhat ineffective, especially for women." Focus on eating dinner that consists of good carbs, such as brown rice and sweet potato. For breakfast, try for a good mix of protein and carb, such as a whole-wheat English muffin with almond butter and a banana. Lots of water is essential because your muscles need to stay hydrated.

If you're running a 10k: Hills are a great tool for becoming a strong runner. Shear recommends doing repeats (running up the hill and then walking or jogging back down), on a long incline, done six to 12 times and then four to six repeats on a really short and steep hill.

If you're running 26.2 miles: A combination of strength and cross training is the key to getting through this. You shouldn't run five to seven days per week, says Shear. It should be one long run per week, a recovery run, and a "workout run." On the other days, your training should be supplemented with swimming, spinning, and strength training. "Unlike the shorter races, you do not need to run the full marathon length while training; 18 to 20 miles are sufficient for your long run days," says Shear.

Recovery What you do after you've crossed the finish line is as important as your training and nutrition. "Without [recovery], you'll be “dead meat," says Platero. After the race, you need to hydrate, take a five-minute ice bath to reduce inflammation, and get eight full hours of sleep.